The Truth About Food Labels: How to Spot What's Really Healthy
I love going to the grocery store! I love to see the variety and any new items I haven’t seen. But one thing I’ve learned over the years is that choosing truly healthy food can be tricky.
A little pointer: You want to fill your cart with items from the perimeter of the store—the fresh, colorful, whole foods. Yet, many times, I’ll pick up a package of processed food that looks new and healthy, only to flip it over, read the label, and put it right back on the shelf.
It can be hard to know what’s REALLY healthy for you… and what’s NOT when you’re out grocery shopping.
Beware of “Greenwashing”
It’s called Greenwashing—a marketing trick where brands use “the right words” to make their products seem healthier than they really are. The front of the package can be very different from the back of the package.
You might see words like:
Natural
High Protein
Healthy
Multigrain
Sugar-Free
These buzzwords might initially lead you to THINK a product is good for you, but there’s no way to tell UNLESS you actually READ the facts panel and the ingredient list.
In 2016 the FDA updated the nutrition labels
Servings- larger, bolder type, and serving sizes updated
Calories- larger type
Daily Values- updated
Actual amounts declared in the nutrients section
NEW: Added sugars
NEW: Footnotes
#1 SERVINGS SIZE- ALWAYS start here. It might seem like good ratios until you see how much or how little food they are referencing. Pro tip: If the serving size is in grams, just pick up your phone and ask Google to convert it for you.
#2 PROTEIN- Ideally you want 8-10g per serving is sufficient to contribute to MUSCLE QUALITY. Usually packaged food isn’t (or shouldn’t be) our source of protein in the meal but just a snack or side.
#3 FIBER- I aim for a minimum of 4-5g. We want about 30-35g per day! (More if you can) Fiber is just as important in the product as protein. It balances blood sugar and aids in digestion. It reduces the carb load in your body. (Side note: ADDED SUGAR & CARBS are also on your label… These two are usually higher than they should be especially in cereals and crackers so the goal is to just eat FEWER processed foods).
#4 INGREDIENTS- This is NOT on your Nutrition Facts Panel. So look below or on the side. Look for WHOLE, recognizable ingredients. If you don’t know what it is, your body probably doesn’t either. Some ingredients are linked to SERIOUS health risks, learn which ingredients are harmful to your brain and body.
*Be MINDFUL of sugars and carbohydrates. If you are not active, your muscles really can’t use more than 40 carbs in a meal- depending on your size.*
Ingredients I Avoid At All Costs
Preservatives:
Tertiary Butylhydroquinone (TBHQ)
Butylated Hydroxyanisole (BHA)
Butylated Hydroxytoluene (BHT) - Typically found in snacks, cereals and processed meat.
Sodium Benzoate- Found in soft drinks and acidic foods.
Artificial Flavors & Dyes (Linked to hyperactivity and inflammation):
Red 40, Yellow 5 & 6, Blue 1 & 2- Found in candy, drinks and cereals
Synthetic Flavors (Vanillin, ethyl maltol)- In processed foods
Ingredients I use very SPARINGLY because they are difficult to cut out completely
Artificial Sweeteners That Disrupt Metabolism & Gut Health:
Aspartame (Equal, NutraSweet) - In diet sodas and sugar-free gum
Sucralose (Splenda)- In protein bars, flavored drinks and baked goods
Saccharin (Sweet’N Low) - In diet foods and artificial sweeteners
Acesulfame Potassium (Ace-K) - In sugar-free drinks and processed foods
Emulsifiers That Disrupt Gut Health:
Polysorbate 80
Carrageenan
Carboxymethylcellulose (CMC) - In ice cream, dairy-free milk and sauces
Mono- and Diglycerides and Soy Lecithin- In breads, nut butters and protein shakes
Lastly, these are so hard to avoid because they are literally on almost every single packaged food! Be MINDFUL of them and keep a close eye on how much you consume. They are loaded with omega -6 and raise the body’s inflammation! To help with this be sure to take your Omega supplement.
Seed Oils to Avoid:
Canola Oil (Rapeseed Oil)
Soybean Oil
Corn Oil
Cottonseed Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oil
These oils are often found in processed foods, salad dressings, fried foods and even so-called “health” foods. Instead, opt for healthier fats like extra virgin olive oil, avocado oil, coconut oil, grass-fed butter, and ghee (if you need help understanding healthy fats, check out this post! I also share a few of my favorite homemade salad dressing recipes here.
5 FOOD LABELS TO WATCH FOR
#1 Organic
We IDEALLY want all PACKAGED food products (yes even fruit snacks) to be organic if we have the option. I am more mindful about organic packaged food than I am organic fruits and vegetables! I always aim for organic, fresh produce when possible, but I rarely negotiate on organic cereals, oats, chips, crackers, flour, rice, etc. Most non-organic grains are COVERED in glyphosate- a weed killer that also kills your gut bacteria! Non organic processed oils have too many omega 6 fats that raise your bodies inflammation & affect our mental health too.
#2 Natural
If it comes in a package on a shelf it’s usually NOT “all natural”- unless it’s a whole fruit or veggie, raw nut, or something from the garden. There’s no legal definition of the word “natural” when it comes to food. So, what does an “all-natural” food product contain? All-natural processed foods don’t really exist, we think they do based on food labeling procedures. Simply adding preservatives eliminates the potential for a food to be “all natural.”
#3 Non-GMO
If you can’t find organic, then we will settle for NON-GMO when possible. GMO stands for “genetically modified organism” that means the original elements have been altered to grow faster, bigger & more abundant. It sounds like a good thing, but actually it can be linked to infertility & immune problems.
#4 Multigrain
Buy whole wheat bread or crackers or cereals with wheat (usually labeled as 100% wheat) instead of buying multigrain. It sounds more wholesome because it implies multiple types of grains, but processed flour can be included & it’s not pure wheat loaded with the fiber we want.
#5 Sugar-Free & Fat-Free
Sugar-free foods are praised for their delicious addition to a low-carb diet. However, manufacturers often make up the loss of sugar w/ gut microbiome killing artificial sugars and sweeteners and other unhealthy additives. Aspartame, sucralose, & acesulfame potassium are a few to avoid. Fat-free? no thanks! HEALTHY fats in a good balance help our bodies absorb vitamins and burn extra body fat! But say NO to transfats!
Labels really do allow us to know what’s inside a package…I’m grateful to be able to identify with the certain quality I look for in food and even in life goals. Do you want to learn more about your labels and how to create a balanced bite of life? Follow me on Instagram— @live.right.nutrition.
Ready to Learn More?
• During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition
